Welcome to a guided tapping exercise and meditation to address our triggers.
This practice can be most helpful when we are feeling irritated or triggered.
We all get triggered sometimes and it's possible to lessen our emotional response when we address why we are feeling upset.
Start by getting into a comfortable seated position with your back upright whether you're sitting on a chair or a cushion on the floor and we'll start with some breathing.
Start by breathing in through your nose,
Holding it at the top and breathe out with an audible sigh.
Breathe in fully,
Let your belly expand and exhale through the mouth.
Breathing in fully one last time and release the breath completely.
Now let's get in touch with the feeling of being triggered or irritated.
Notice your level of anger,
Agitation or even fear or grief and give it a number on the scale from zero to ten.
Zero being calm and proactive in responding to what upsets you and ten overwhelmed with anger,
Agitation or grief.
We'll go through the tapping points for a few rounds.
Remember to keep tapping until you feel your nervous system calm down or you have a shift in your perspective.
Starting at the karate chop point,
Side of the hand underneath the pinky.
Even though I'm feeling so irritated right now,
I'm supporting myself at this moment.
Even though I feel upset with someone else,
I'm acknowledging this feeling and I'm okay right now.
Even though I feel impacted by something outside of me,
I'm okay right now.
I trust myself in moving through it.
Top of head,
I feel so irritated.
Eyebrow,
My whole body feels tense.
Side of the eye,
I'm angry with someone.
Under the nose,
Even if it had nothing to do with me.
Chin point,
I still feel upset by it.
Collarbone,
I hold this anger in my shoulders.
Under the arm,
I can't think clearly.
Wrist point,
I'm angry with this situation.
Side of the hand,
I wish this didn't happen.
Top of head,
All this irritation.
Eyebrow,
My mind feels heavy.
Side of the eye,
My whole body feels tense.
Under the eye,
I'm feeling triggered by what was said.
Under the nose,
I feel so upset.
Chin point,
I can't think my way out of this right now.
Collarbone,
I feel this grief in my heart.
Under the arm,
I'm upset with this situation.
Wrist point,
All this irritation.
Side of the hand,
All of this grief.
Top of head,
I'm angry with this situation.
Under the arm,
I'm angry with this situation.
I still feel irritated.
Eyebrow,
I'm annoyed by what happened.
Side of the eye,
Even if it wasn't intentional.
Under the eye,
I still feel impacted by it.
Under the nose,
I reacted out of anger.
Chin point,
I'm blaming others.
Collarbone,
I'm blaming myself.
Under the arm,
All this irritation.
Wrist point,
All of this grief.
Side of the hand,
I feel triggered by something outside of me.
Now,
Let's pause tapping and take a slow breath in and let it out.
Check in with your level of intensity,
Of irritation,
Anger,
And anger.
Grief,
And rate it on the scale from 0 to 10.
And if you tap before,
You know that tapping can heighten and intensify our emotions before we feel calmer.
Let's do a little bit more tapping.
Starting at the karate chop point,
Side of the hand,
Underneath the pinky.
Even though I still feel triggered by what was said to me,
I would like to be open to letting it go.
Even though I feel upset with something outside of my control,
I'm addressing this feeling and I'm okay.
Even though I still feel angry with this person,
I choose to not identify with this feeling.
Top of head,
I still feel triggered.
Eyebrow,
I feel upset by what was said to me.
Side of the eye,
I reacted out of anger.
Under the eye,
I wish I didn't react.
Under the nose,
I feel hurt.
Chin point,
I feel grief under this anger.
Collarbone,
It's upsetting me.
Under the arm,
I still feel triggered.
Wrist point,
All this irritation and grief.
Side of the hand,
It's hard to move through it.
All this irritation and grief.
Side of the hand,
It's hard to move through it.
Now let's pause,
Take a slow breath in,
And let it out.
And I invite you to keep tapping through the points as I guide you through each one.
And say out loud what you're being triggered by.
Or you can keep tapping by tuning into your breath to further calm your mind and body.
Top of head.
Eyebrow point.
Side of the eye.
Under the eye.
Under the nose.
Chin point.
Collarbone.
Under the arm.
Wrist point.
Side of the hand.
I'll pause tapping,
Take a slow deep breath in.
And let it out.
Check back in with your level of feeling triggered on the scale from 0 to 10.
Now,
If you're feeling calmer,
Consider adding in these positive statements while tapping.
Even though I'm still feeling triggered,
I'm okay right here and right now.
I'm addressing this trigger.
I'm not identifying with it.
It is safe for me to let it go.
Thank you so much for showing up and doing this inner work that is so important for your personal growth and healing.
I recommend returning to this practice anytime you feel anxious or triggered by something outside of you to help you find your center and self-regulate your feelings and emotions.
May you continue to cultivate calm,
Compassion,
And confidence.
Sending you love and take care.
